Fitness

6 rounds, 50 sec work with 10 sec rest:

Station 1: cal row 

Station 2: wallballs

Station 3: 3 up/downs + 3 ring rows

Station 4: box step-ups

R2M between rounds

*Score is your lowest total rep round.

Performance

6 rounds, 50 sec work with 10 sec rest:

Station 1: cal row 

Station 2: wallballs (20/14)

Station 3: burpee + pull-ups

Station 4: box jump + step down (24/20”)

R2M between rounds

*Score is your lowest total rep round.

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building)

– 8-12/side half kneeling DB overhead press

– 8-12 L-seated band rows w/ pause

Performance

A) E4M x 4 sets:

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts (65-75% @ 2-3 RIR)

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 8-12 heel elevated goblet squats @ 3111 tempo

– 8-12/side DB tricep kickbacks

– 8-12/side half kneeling banded lat pull-downs with pause

– 8/side KB suitcase high steps (tough weight)

OR

Conditioning option

3 rounds for time:
– 500/400m row or comparable bike/run

– 30 walking lunges

– 20/16 push-ups

– 10 V-ups or lemon squeezes

RX+ complete 4 rounds

Fitness

For time with a partner…

1776m row:

+

17 rounds of

– 7 synchro up/downs

– 6 thrusters  (65/45, 45/35) shared however

+

1 mile partner run w/ medball (together)

Performance

For time with a partner…

1776m row

+

17 rounds of:

– 7 synchro burpees over the bar

– 6 thrusters (135/95, 115/75, 95/65) shared however

+

– 1 mile partner run w/ medball (20/14, together)

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press

*First set building, next 3 at 65-75% & 2 RIR

– 8-12/side bent over DB/KB rows 

– 8-12 lean away DB delt raise

*BP 5% heavier than last time

Fitness

B) EMOM x 10-20 sets:

– 6 tough RKB swings

– 5 push-ups (elevated if needed)

– 4 box step-ups

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (53/35)

– 5 push-ups

– 3 box jump overs (24/20”)

*RX+ complete with 70/44 KB and 5 deficit push-ups or 3 HSPUs

Fitness

E8M x 4-6 sets

– 400m run

– 12 alt. DB hang power snatch

– 6-9 strict pull-ups

– 12 alt. reverse lunges (goblet or prisoner)

– 6-12 dips

Performance

E8M x 4-6 sets

– 400m run

– 12 alt. DB hang power snatch

– 9 pull-ups

– 12 alt. DB goblet hold reverse lunges

– 6-12 ring dips

Fitness

A) E4M x 4 sets:

– 8/side SL KB Romanian deadlifts

– 12-16 DB rollback tricep extensions

– 8-12 supinated ring rows w/ pause at top

B) E2M x 8-12 sets

Station 1: 12/9 cal row + 6 DB hang power clean + push press

Station 2: 12/9 cal row + 3-6 burpees

Performance

A) E4M x 4 sets:

– 3.3.3 TNGpower clean + push jerk clusters

*R10S between triples

B) E2M x 8-12 sets

Station 1: 15/12 cal row + 6 TNG power cleans (135/95, 115/75, 95/65)

Station 2: 15/12 cal row + 6 burpees over the barbell

RX+ use 155/105